*** EVF Games coming up, from Thursday 7/29 to Sunday 8/1. Check your inbox for all the details ***

Warm up

One round:

Row 500m

10 sumo squats

10 KB goblet good morning

10/arm bent over KB row

10/leg single leg glute bridges

Strength

10 min EMOM:

5 deadlifts at 70%

Interval conditioning

4 x 2:30min AMRAP:

4 pull-ups (Rx+: 2 bar muscle up)

6 thrusters 95/65 lbs

8 box jumps, 24/20 in

— Rest 2:30min between each amrap

Each round, continue where you left off. Pick a weight that is challenging but which you can do unbroken every time

EVF360

Part A

For time:

150/120 cal row **

Every minute, starting at 1’00”, perform 4 burpees

Time cap: 16 mins

Part B

2 rounds of:

15-12-9

Cal ski

Double KB deadlifts

Handstand push-ups

— Rest 2 mins between each round